Foods that Help Build Lean Muscle

Want to build lean muscles? Here are health tips on foods that can help you to build them.




Regardless of your age, gender, or fitness goals, chances are good that you wouldn’t mind putting on a few pounds of lean muscle. For most people, weight loss is only one component of a larger goal, which is to craft a healthy and aesthetically pleasing body. Without lean muscle, we would simply be skin and bones. As such, facilitating the formation of such muscle is just as important as losing weight.

If you are attempting to do both of these things at the same time, however, you may suddenly feel pulled in two different directions. Building muscle generally requires a surplus of calories while losing fat tends to require a deficit. Luckily, the two tasks are not entirely mutually exclusive. If you eat properly, you can accomplish both of these in half the time that it would take to address each on their own.

Things to Avoid

Before you learn what it is you should eat, you should realize that the process is also about what you specifically avoid. To build muscle without gaining fat (or while losing fat in the process), you must carefully tread a very thin line. This means avoiding saturated fat like the plague, for starters. No fatty cuts of red meat, no whole milk, and no butter.

The second thing you should be vigilant against is simple carbohydrates. These tend to produce spikes in blood glucose and insulin levels which consequently cause the body to store fat, rather than burn it. This includes white bread, most deserts, and white rice.

This is a tricky topic, however, because some simple carbohydrates such as those found in fruits and vegetables aren’t exactly horrible offenders. You should avoid simple, processed, and refined sugars but do not necessarily run when you see an apple.

Finally you should avoid sodium. High sodium levels cause you to retain water, making you look bloated and uncomfortable. After all of the hard work it takes to build lean muscle definition, it would be a shame not to be able to see your results because you are retaining water.

What to Eat To Build Lean Muscle

Let’s start with the most important meal of the day…breakfast! Not only is eating it a healthy action in the first place, but it’s timing actually affects what you are allowed to eat. Your metabolism is running at its strongest when you wake up and, as such, you are afforded some leeway in your diet.

Eggs provide one of the best sources of protein in the world. The protein that is found in eggs is the most biologically available, and as such it is an excellent choice for breakfast. Remove the yolks if you’d like to jettison most of the saturated fat and cholesterol, but you will also be getting rid of a significant portion of the protein.

Lean meats such as turkey, chicken, and buffalo, have high protein contents with no carbohydrates and minimal fat. These should be your primary protein sources. Fish is also an excellent source of lean protein, and it provides fantastic building blocks for lean muscle.

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